baked red snapper with
10 minutes
zesty tomato sauce
traditional Mediterranean-style fish with tomatoes and peppers
For fish:
12 oz fillets of red snapper or bass,
cut into 4 portions (3 oz each)
1 Tbsp olive oil
½ tsp salt
¼ tsp ground black pepper
For tomato sauce:
1 Tbsp olive oil
1 red bell pepper, rinsed and cut
into ¼-inch sticks
1 green bell pepper, rinsed and
cut into ¼-inch sticks
1C canned no-salt-added diced
tomatoes
2C canned no-salt-added tomato
sauce
1 Tbsp fresh oregano, rinsed, dried,
and chopped (or 1 tsp dried)
1 Tbsp fresh basil, rinsed, dried, and
chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried,
and chopped (or 1 tsp dried)
yield:
4 servings
serving size:
3 oz fillet, 1 C sauce
Prep time:
Cook time: 40 minutes
1 Preheat oven to 350 ºF. Rinse fish fillets in cold
water. Pat dry with paper towels. Coat each fillet
with olive oil and season with salt and pepper.
main dishes
2 Place fish fillets on a baking sheet, and bake for
25–30 minutes or until fish is white and flakes easily
with a fork in the thickest part (to a minimum
internal temperature of 145 °F).
seafood
3 For sauce, heat olive oil in a medium-sized saucepan.
4 Add bell peppers, and cook gently until they are still
firm, but tender, about 3–5 minutes.
5 Add tomatoes and tomato sauce, and bring to a
boil over high heat. Reduce heat and simmer for
10–15 minutes or until the tomatoes are soft.
Add oregano, basil, and parsley, and simmer for an
additional 2–3 minutes. Remove sauce from the
heat and set aside.
6 When the fish is done (see step 2), remove from the
oven.
7 Serve each 3-ounce fillet with 1 cup of sauce.
Tip: Delicious served with Pesto Baked Polenta (on page 125).
each serving provides:
calories 213 total fiber 4g
total fat 8g protein 20 g
saturated fat 1g carbohydrates 15 g
cholesterol 30 mg potassium 910 mg
sodium 365 mg
deliciously healthy dinners 47